Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time.
N E W S L E T T E R
Don’t Let Back Pain Stop You!
See Inside
• Back Pain Prevention Tips! • BPT Staff Spotlight • A Stretch for Relieving Back Pain
• Healthy Recipe • Patient Success Spotlight
balance-rehab.com
N E W S L E T T E R
Don’t Let Back Pain Stop You!
Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing—except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause. Back Pain Solutions You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti- inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help.
Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time.
As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime.
What Causes Back Pain? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes:
Sources http://www.apta.org/ https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
• Improper lifting form • Limited hip, spine & thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination
• Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage
Are you letting back pain hold you back? Call 603.890.8844 to schedule your appointment today!
Back Pain Prevention Tips 3 Ways to Prevent Back Pain A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Lift Properly You pick things up constantly. Even if you’re lifting something right, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. Use Strength Training Your body has hundreds of muscles that protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check- ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you! Are you letting back pain hold you back? Call Balance Physical Therapy at 603.890.8844 to schedule your appointment today! • • •
Helping Our Community Balance PT Is Giving Back
Earlier thisyear,BalancePhysicalTherapyvolunteered tohelp the Windhamcommunitykeep theDeerLeapTownForestrecreational area clean. Deer Leap is a loop of trails that local residents can hike, bike, snowshoe and even climb some old granite boulders. Balance employees have taken on the trash cleanup weekly and even enjoyed hiking along some of the trails at the same time. Balance owners and employees take pride in helping give back to the many area residents that enjoy these trails!
Staff Spotlight
STEPHEN “DOC” ELLIS, PT Graduate of the University Of Vermont in 1985, began his professional career in Arizona for 4 years prior to moving to Goffstown, NH. He spent the last 29 years working at Merrimack Valley Physical Therapy, being a partner for 15 of those and working with all types of orthopedic patients including sports injuries, total joint replacement rehab, Industrial medicine, Spine and Sacroiliac joint management, Biomechanical evaluation for Orthotics and is certified in Dry Needling. He encourages laughter throughout treatment and often engages in it himself. He recently was a patient at Balance for rehab following his ACL andmeniscal repair following a soccer injury.Healsohadtorehabaseparatedshoulder fromamotorcycleaccident,soheunderstandsthe importanceofhardwork intherapybutthatyoucanhavefunalongtheway.Hehas lived inGoffstown with his wife Lisa since 1990, raising three athletes, coaching and bandaging them along the way. He enjoys tinkering and rebuilding old cars/trucks, sailing, hiking, kayaking, biking, woodworking, playing his guitar and learning new jokes (if they’re funny) He is excited to join the Balance team.
Call Balance Physical Therapy at 603.890.8844 , or visit our website at balance-rehab.com to schedule your appointment today!
Coconut Caramel Popcorn Healthy Recipe
Patient Success Spotlight Paul A., Balance Patient
“While I wasn’t at all fortunate to fracture my back and tear my ACL, I was very fortunate to do my rehab at Balance PT. HavinghadbothPeteandChris as my physical therapists for a combined 16 months, I’m pretty confident in saying you can’t and won’t find better therapists, and maybe even more importantly, better people. Both Chris and Pete notonlymademestronger,but made me want to get stronger. The relationships that I built with both of them, always had me coming in smiling, despite
Ingredients
• 1/2 tbsp cinnamon • 1/4 tsp salt • 1/4 cup dried coconut flakes, unsweetened, toasted • 1 tsp vanilla
• 1/3 cup French vanilla Coconut Creamer • 1/2 cup unpopped kernels • 1/2 cup vegan butter • 3 Tbsp agave nectar, amber • 1/2 cup dark brown sugar
Instructions Pop favorite popcorn from yellow corn kernels over stove top or use favorite microwave popcorn brand. Spread on baking sheet and set aside. In a saucepan, melt vegan spread and stir in agave, brown sugar, cinnamon, and salt until dissolved. Take the pan off the heat and slowly whisk in the creamer until well combined. Return to heat, and continue to whisk for 10 minutes or until sauce reaches an amber color and thickens enough to coat the back of a spoon. Stir in coconut flakes and vanilla. Let cool slightly before drizzling over popcorn. Drizzle mixture over popcorn and blend in with a spatula. Serve immediately.
going through some of the toughest times of my life. Chris constantly pushedmeto increasemynumbers,weights,andrangeofmotionwhile obviously being conscious of my limits. Pete was beyond educational in my experience at Balance, showing me the ‘why’ behind the ‘do’. Theircommitment tomysuccessandoverallexperiencecatalyzedmy interest in themedical fieldandhadmeplayingmybest lacrosseafter a fullrecovery.”It’sbeen justoveroneyearsince Iwasclearedtoreturn to sports. In that year, I helped lead my school’s lacrosse team to the bestrecord inschoolhistoryas theonlyJuniorcaptain,andastarting offensive midfielder. This past Summer, I was named to the All-Star team at Blue Chip 225, one of the nation’s largest recruiting events.”
*This recipe is shared courtesy of So Delicious Dairy Free.
Exercise Essentials Helps Relieve Back Pain Supported Bridge Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by the finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.
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